***OFF WEEK/ OPEN GYM REMINDER***
This week June 25-29th is our off week at CFW. We will have open gym on both Tuesday & Thursday this week at 6am & 6pm. […]
Category: WOD
CFW Workout Of The Day
Saturday 6-23-12
Run 5 mile time trial. CFW and WRC (Waxahachie Running Club) runners will be meeting tomorrow (Sunday) at Getzendaner Park- mile marker 0 at 5:45am to start running at 6. Looks like the distances will range between 5-10 miles. All levels welcome. We’ll be strung out on the trail at different paces/ distances. […]
Friday 6-22-12
**ATTENTION** There will be NO 6am class today. ME: Dead Hang Weighted Pull-up Work up to a 3RM. __________ As many rounds as possible in 7:00 of: 6 Push-ups 9 Toes to bar 12 Squats […]
Thursday 6-21-12
Fuel 101 was our biggest nutrition meeting yet! I hope all of you who made it got plenty out of it! If you missed it, we’ll have another one after we start our second Driven Boot Camp in mid-July! _____ Power Clean H1 15 Minutes to work up to a heavy single. _____ 21-15-9 Clean […]
Tuesday 6-19-12
Run With The Bulls 3 RFT: Run 400M 25 Squats 25 Push ups 25 Sit ups Perform all movements with a weight plate. (M-45#/ W-25#) __________ Strength Under Pressure Power Clean Find 1 RM _____ 5 RFT: 7 Snatch-grip Deadlifts, 185/135 pounds 9 Russian KB Swings, 1.5 pood/1 pood 11 Burpees […]
Monday 6-18-12
Deadlift 5-5-5-5-5 There are exactly ZERO pull ups in the planned workouts this week. Hint hint- for all you guys and gals working on them- this would be a great week to work before or after class on your pulling strength. Jump/hang (3 sets of 3-5), lighter bands, etc… __________ Strength Under Pressure Back […]